An example of the individual Strength & Conditioning programming Harrogate Colts will receive, starting April 2013.

1. Harrogate Colts
S&C Programming

2. How This Programming Works
Step One: Notify the Colts S&C Coaching staff (Kevin) you would like to participate
in the S&C programming project
Step Two: Sit down with the Colts S&C Coach and conduct a Needs Analysis
Step Three: Complete a test battery
Step Four: Receive your individual macro / meso & micro cycles
Step Five: Take ownership of YOUR programme and get lifting
What This Project Is
This project is an investment by Harrogate Rugby & Colts in YOU. It is an
investment of time, knowledge and resources to give you the best possible
opportunity at meeting and SURPASSING your athletic potential, which will hopefully
lead to your progression to Harrogate Senior 1st XV.
Rugby Union is a multi-faceted sport that requires high levels of physical fitness from
a range of physiological components, as well as hand eye co-ordination, spatial
awareness, technical competency. All within limited space, and the prospect of
someone hitting you extremely hard on a regular basis.
Rugby is a sport that requires a variety of physiological components.
Strength is required to control not only yourself, but your opponent(s), making
tackles, breaking through tackles & dominating at the ruck or maul.
Strength-Speed / Speed-Strength (Power) is required to dominate the space in
front of you, whether it is in attack or defence. Yes be strong, but can you apply that
force quickly? Can you beat your opponent and get them on the back foot?
Speed is required to beat a defensive line or tackle. It is required to allow you to
cover the ground to make the covering tackle.
Anaerobic capacity is required to allow you to make continued short intense sprints
that the game is made up of.
Maintenance during a competitive season you will not be able to train as intensely
as you can during pre season and sessions are required to suit individual needs
following games or to assist in rehabilitation.

3. The programming involved is a structured, progressive, PERIODISED training plan.
Periodisation is the process of structuring and progressing your training into specific
cycles, in order to control the volume, intensity and training adaptations you are
seeking. By doing so, you can actively seek peak performance on a more reliable
basis.
Example of Periodised Annual Plan
This is something you will receive as part of your programming.
Annual Strength & Conditioning Plan
Club Harrogate Colts
Period Example
Devised By Kevin Shattock - Podium Performance
Week Number
Detail
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
Testing
GPP
SSP
Phase
PC
Competition
Peak
High+
High
Weekly Medium
Volume Light
Rest
High+
High
Weekly
Medium
Intensity
Light
Rest
Hypertrophy 1 1 1 1 2 2 2 2
Strength 1 1 1 1 2 2 2 2
Strength-Speed 1 1 1 1
Emphasis Speed-Strength 3 3 3 3 1 1 1 1
Speed 2 2 2 2
Anaerobic Conditioning 3 3 3 3
Maintenance

4. In periodisation, the training year is broken up into cycles:
Macro Cycle: This is the annual plan or overview of your training year / season.
This plan seeks to identify and structure the physiological components and training
adaptations you require to meet the needs of your playing season.
The annual plan that takes into consideration:
General Preparation Phase (GPP)
Sports Specific Phase (SSP)
Pre Competition Phase (PC)
Competition Phase (CP)
Peak Performance (PP)
Meso Cycle: These are the four week cycles that address a specific physiological
component or desired training adaptations.
Within this programming the choice of mesocycles will focus on:
Hypertrophy (Mass)
Strength
Strength-Speed
Speed-Strength
Anaerobic Capacity
Maintenance
Micro Cycle: These are the weekly or daily training sessions indicating the
exercises, volume & intensity you will complete.
The following is an indication of how the plan may be structured:
General Preparation (GPP) = Off Season, 4 – 8 weeks duration
Hypertrophy, Strength
Sports Specific (SSP) = Pre Season, 4 – 8 weeks duration
Hypertrophy, Strength, Strength-Speed, Anaerobic Conditioning
Pre Competition (PC) = Prior to Season Start / Friendly Games etc;
2 - 4 weeks duration
Strength-Speed, Speed-Strength, Anaerobic Conditioning
Competition (CP) = However long your season or competition lasts, 12 – 40 weeks
Maintenance, Individual focus on physiological deficiencies

5. Peak Performance (PP) = Focused period of times looking to hit and maintain top
form, 1- 3 weeks.
Individual requirements
This is only a guide to demonstrate the periodisation of training. This programme is
designed to be individual to YOU, and allow YOU, the player to develop the
physiological components that:
Need to be improved
Develop physiological characteristics to suit your position
To meet the positional requirements asked of you by your coaches
To develop the physiological components that will allow you to move up
playing levels
To develop the physiological components to allow you to increase your
performance
To develop the physiological characteristics to turn potential into performance

6. Example of Meso & Micro Cycle
Session Exercise Notation Notes
Deadlift 4 x 5 @ 85%
1
Knuckles facing you
Chins 3 x Max @ BW
Bench Press 3 x 5 @ 85%
Use the Arnold variation
2 DB Shoulder Press 3 x 5 @ 85%
Hindu Press Ups 3 x 10 @ BW
Front Squat 3 x 5 @ 85%
Cycle One Week 1 – 3
Bent Over Row 3 x 5 @ 80%
Strength
3
DB Reverse Lunge 3 x 5EL @ 80%
Feet Elevated Inverted
3 x Max @ BW
Row
Incline Bench Press 3 x 5 @ 85%
4 DB Shoulder Press 3 x 5 @ 85%
Alt DB Bench Press 3 x 5EA @ 85%
Technique, technique,
2 Position Snatch 4 x 2 @ 60% technique. As this lift will
become important in
later meso cycles
Hang Clean 3 x 3 @ 60%
5
Focus on technique and
holding the bottom
Overhead Squat 3 x 5 @ 70% position for 1 – 2
seconds.
Key
SA = Single Arm SL = Single Leg
EA = Each Arm EL = Each Leg ES = Each Side
DB = Dumb Bell KB = Kettlebell MB = Med Ball
BW = Bodyweight Alt = Alternate

7. Programme Details
Sessions
The programme is split into sessions rather than days. This will allow you to
personalise the sessions to meet your personal schedule and allow rest days when
your body needs it. All the sessions in the micro cycle need to be completed in a
week and make sure you complete all the prescribed sessions, not just the ones you
like or enjoy.
Weight Prescriptions
The programmes use percentages to prescribe weights for each working set. These
weights may need to be adjusted for certain individuals for a number of possible
reasons. What I would suggest for all level of athletes is the mantra of:
Form over load.
The weight prescribed is a percentage of your 1 repetition maximum (1RM).
For example if your 1RM in the squat is 100kg and the prescription is 5 x 5 @ 80%,
you would lift 5 sets of 5 reps at 80kg (80%).
The movement of the lift can sometimes be just as, if not more, crucial than the load
(kg) on the bar. This is especially true at the advanced levels when completing lifts
such as the Olympic lifts and their variations.
If this is the case, my suggestion is for the athlete to lift with a weight based on “feel”
and then follow the programmes weight progressions based on that new starting
weight. In all situations these percentages are flexible, and there may be times when
it is appropriate to adjust them.
Testing
As mentioned above, testing should be an extremely important part of a training
programme. It advises you of your starting point and more importantly, measures
improvement. I would encourage all players and athletes to undergo a specific test
battery every eight weeks.

8. Notations
Prescriptions will be given using the following formula:
Exercise: Sets, Reps and Intensity (Load)
For example:
Squat: 3 x 5 @ 85%
This would be completing a squat exercise for 3 sets of 5 reps at a load of 85% of
1RM.
Unloading
This term generally refers to the end of a meso cycle and often lowers the volume
and / or intensity to provide a period of recovery, before progressing to the next meso
cycle.
Recovery
Your second mantra should be:
Quality over quantity
Rest as you need to. 2 – 3 minutes in between sets is generally a good starting point.
When completing a high volume session or heavy load session the requirement may
increase to 4 – 5minutes.
For the Anaerobic Conditioning sessions you will be given a work rest ratio. The first
number is the work period, the second the rest period.
For example: 1:4
This would mean if you worked for 10seconds you should rest for 40seconds.
Tempo
Tempo is the speed in which you perform the lift or a certain aspect of the lift. Tempo
is a variable you can manipulate to vary workouts or create conditions in which to
focus your attention on specific physiological characteristics. Tempo is usually
dictated by four numbers following the exercise prescription / notation.
The first number refers to the eccentric muscle contraction of the lift. Eccentric is
when a muscle lengthens, and this usually occurs in the lowering or negative part of
the lift.

9. The second number is the time between the finish of the eccentric
and concentric muscle contractions.
The third number is the concentric muscle contraction. Concentric muscle action is
where the muscle shortens, traditionally the lifting or positive part of the exercise.
The fourth number is the time between the completion of the concentric action and
beginning of the next repetition.
An X indicates performing the movement as quickly as possible.
For example; A squat with the tempo 4010 would mean that the athlete takes 4
seconds to lower the bar (flexing the hip &knee) into the bottom position, does not
pause, takes 1 second to extend the knees and hip back to the standing position, and
completes the next repetition without a pause.
Squat: 10 x 10 @ 60% 4010
Exercises
Most of the exercises prescribed will be familiar to athletes. However, for some of
the more unusual or less well known, or simply to refresh your memory, please visit:
www.youtube.com/ppsccoaching
Further information, articles and guidance for S&C can be found at:
www.facebook.com/ppsccoaching

10. Warming Up
For the warm up I would suggest the following protocol: R A M P
R = Raise
A = Activate
M = Mobilise
P = Potentiate
Raise - Start with 2 – 3minutes movement that will increase the heart rate, blood
flow, core & muscle temperature.
Activate – Look to activate the muscle groups you will be using within the session.
Mobilise – The muscular and skeletal system (joints) with dynamic movement
Potentiate – Increase the level of intensity with regards to movement to prepare for
the session ahead. This may include using an unload barbell to go through the
movements you will be completing during the session.
Remember you are warming and preparing the body for a session. The warm up
should not look or feel like a session.